Free Range vs Pasture Raised Eggs: Which Eggs Are Healthy For You?
Knowing how to read food labels is key in making healthy choices for ourselves and our little ones. When it comes to eggs, the significant price difference between free range vs pasture raised eggs brings up a fair question. Are pasture raised eggs worth it?
So today, we’re cracking the world of eggs so that you can answer this question for yourself.
The difference between free range vs pasture raised eggs is the living condition of the hens. Their living conditions directly impact the nutritional value of their eggs.
Beware: Meaningless Marketing
Before we get into it, you should know there are some egg labels you can ignore. When choosing eggs, you'll see marketing claims that sound great but mean nothing.
Here are some examples. "Hormone free!" This is irrelevant because it's illegal to give hormones to poultry in the US. "100% natural!" Don't all eggs come naturally from hens?
What actually tells us the quality of eggs are whether they are caged vs free range vs pasture raised eggs.
So let's dive into these labels to know which eggs are healthy for you and why.
Cage Raised Eggs
Caged eggs come from hens that spend their entire lives living in cages. Poor things!
These hens are typically fed genetically modified grains (GMOs). And, there is no regulation of antibiotics with them. Of course, both of these factors affect the quality of their eggs.
This is why caged eggs have the least nutritional value.
Cage-Free/Free Range Eggs
Cage-free hens often live in crowded barns with no access outdoors, sunlight, or much space to roam.
Free range hens have limited access to the outdoors. This is definitely an improvement over caged hens. However, it's important to note that the hens might not have as much outdoor access as you might think. The minimum requirement for free range eggs is just 2 square feet of outdoor space per hen. This is also not regulated so it could just be a small area on concrete, not grass.
Pasture Raised Eggs
Vital Farms Hens. Source: Vital Farms
Pasture raised eggs come from hens that live a truly free-range lifestyle. They spend the majority of their time outdoors on pastures. They forage for insects, worms and other natural food sources. They're out getting sunlight and fresh air. This translates to several benefits:
More space: Pasture raised hens have a minimum of 108 square feet per hen. This gives them significantly more room to roam and express their natural behaviors.
Natural diet: Hens on pasture consume a more diverse diet of grasses, insects, and other natural food. Their nutritious diet contributes to why pasture raised eggs are nutritious above all others.
Healthier eggs: Studies have shown that pasture raised eggs tend to be higher in omega-3 fatty acids, vitamin D, vitamin E, and beta-carotene compared to free range and caged eggs.
Choosing the Right Eggs for Your Family
Free range eggs are a step up from caged eggs and offer more freedom for hens.
However, if you're looking for the most nutritious and ethically sourced eggs, pasture raised is the gold standard.
The gold standard comes at a higher price, though. The price difference can be significant between free range vs pasture raised eggs.
This is why people ask if the price difference between free range vs. pasture raised eggs is worth it. Want to know what I think? It totally depends. Every family is different. Ultimately, the best egg choice depends on your priorities and budget.
And if you do want to switch to pasture raised eggs, there might be some ways you can keep them within your budget.
Bridging The Price Gap Between Free Range vs Pasture Raised Eggs
There are several ways you can keep costs down when buying pasture raised eggs.
In-Store
Compare the prices at different retailers nearby. You can find pasture raised eggs at Walmart, Costco, Trader Joe's, Sprouts, Publix, Sam's Club, and more. In many of these stores, you can find 18-packs that bring down the cost per egg, compared to the 12-packs.
The cheapest pasture raised eggs near me are at Costco, Trader Joe's and Sam's Club.
Local Farms
Oftentimes, the price of pasture raised eggs from local farmers will be lower than in-store. You can do a quick google search for 'pasture raised eggs near me' and check out nearby farms for yourself. You'll get to see the living conditions of the hens and probably find other fresh, yummy food.
Reminders About Free Range vs Pasture Raised Eggs
All Eggs Are Nutritious
If pasture raised eggs aren't in your budget, that's okay. No matter which type you eat, all eggs are nutritious and a great whole food option.
They are a complete protein source with healthy fats, vitamins and minerals. They are also a great source of choline, a nutrient crucial for brain development. That's why eggies are healthy for your babies and young children.
All in all, eggs are nutritious and eggs are healthy for you. No matter which kind of eggs, they are an eggcellent choice compared to any processed foods!
*This content is for informational purposes only and is not medical advice.